Post Bench Press Loads and Workout Time to CommentsComplete the CrossFit Warmup for 3 rounds BEFORE class begins. During the skill segment, perform 3 sets of Deadhang pullups. Determine the number of reps for each round by taking 60% of your 1 set max. Rest 2-3 minutes between sets.Follow this progression scale if you don’t have Deadhang Pullups: Barbell inverted rows – Ring rows – Barbell/ring rows with weighted vest/chains – Single-arm ring rows – Pullups.

For the strength segment, follow the warmup progression and then complete 4 sets of 3 reps at 80% 1RM. Rest 2-3 minutes between work sets. The entire strength segment shouldn’t take longer than 20 minutes. Work quickly through the three warmup sets so you can maximize rest time during the 4 work sets.

For the conditioning workout, there is a 15 minute time cap. Scale HSPU as necessary using negatives, kickups, wall walks, or HSPUs off a box.